03.29.14 | CrossFit and Strength & Power

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CrossFit:

7 AM: CF Open workout 14.5

9 AM:
Skill: Pull up progression 10:00

WOD: For time:
Run 800 m.
30 KB Swings
30 Box jumps
Run 800 m.
30 Sit ups
30 Burpees
Run 800 m.

RX+: 53/35#, 24/20”, GHD
RX: 50/30#, 20/16”, Atomic
Scaled: 35/20#, 16/12”, AbMat

Strength & Power:

Snatch | 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
Overhead squat | 3 sets x 5 @ 80%
Press | 5 sets x 5 @ 75%
Deadlift | 65% x 3, 75% x 3, 85% x 3+
Med ball slam 3 sets x 10
Dumbbell row 3 sets x 8

Posted in Arlington Heights WOD.